Gymnastics strength:
4 x 65-70% of your max pull ups reps
4 x 65-70% of your max ring dips reps

Scaled:
3 x 4 negative pull ups
3 x 6 banded pull ups

3 x 6-10 perfect wide push ups
3 x 6-10 perfect narrow push ups

7 min EMOM
1 snatch + 2 hang snatches + 1 OHS

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 chest to bar pull ups
6 sit-ups
8 sumo dead high pull

Metcon/Metcon-comp(15)
amrap 15
7 pwr cleans 105/75-*165/95
5 ghdsu/bfsu
3 ring row/pullups/c2b/*bmu

work up to hvy clean(15)

Finisher
2 min samson stretch
30 t raise
15 scap push ups
60 double crunch w/leg ext

3x10@67-72%

Niskantakaa 1/2 leveällä otteella kyykkyn työntö.
6x2@kuorma jolla kiinnotto tapahtuu selkeäasti alle 90 kulman.

Rive + raakatyöntö + vastapalloon saksiin työntö
9 x 1+1+1@70-80%

1) 8+8 Seated Single Arm Press
2) 10+10 DB/KB Row
3) 10+10 Weighted Box Step-Ups
4) 10 Banded Pull-Apart
rest 1-2min between movements.

5*40m sled push + 40m sprint

Light load & fast! Rest 2-3min between sets!

4x
max reps push-ups
Rest 60sec btw sets

Metcon:
EMOM 15
1: 10-16 jumping lunges 20/15
2: 15 wall ball
3: 15 KBS 32/24